This is a fantastic routine to practice after your workout to release tension in the quads and hip flexors and alleviate lower back pain.
Tag - Lower Back Pain
This sequence is designed to improve your balance and core control—indispensable skills for all athletes and highly trainable on your mat.
This could be my favourite Yoga 15 video of all time! It’s a slow and steady, hatha flow that will leave you feeling positively blissed out.
In this gentle sequence, we improve mobility in the spine and shoulders, stretch the lats, chest and shoulders and alleviate mid/upper back pain.
This restorative mash-up is designed to improve mobility from head to toe. It's a fantastic sequence to release tension throughout the body.
This is your sit-up-free core strength sequence! We strengthen the abs, obliques and lower abs to give you a strong, supple and resilient core.
In this sequence, we build slowly to Pigeon pose to open up the hips, improve spinal mobility and alleviate lower back pain.
This sequence is designed to help restore structural integrity to the shoulders and strengthen the entire upper body.
In this sequence, we focus on improving functional flexibility in the hamstrings, hip flexors and groin. It's a great one for runners.
This sequence is designed to improve mobility in your mid back and shoulders to relieve interscapular, upper back and neck pain.
This sequence is designed to improve stability in the muscles that support your shoulder blades to alleviate pain and increase mobility.
This sequence is designed to open up the hip flexors and groin, stretch the calves and hamstrings and improve spinal mobility.
This sequence is essentially miraculous! It's designed to prevent and alleviate lower back pain and stretch the hips and hamstrings.
This sequence is designed to improve core stability. We strengthen the abs, lower back and obliques, isometrically and dynamically.
In this sequence, we move through progressively deeper poses, designed to release tight hip flexors and stretch the groin.
This sequence is designed to improve hip stability. Strong, flexible hips are crucial for peak performance and reducing your risk of injury.
In this extended version of Lower Back Recovery, we spend twice as long in each pose to allow for a deeper release of tension.
In this extended version of Hip Flexor / Groin Release, we spend twice as long in each pose to release deeply-held tension in the hips.
Gentle Flow combines Box Breathing, spine mobilisation and poses designed to open up the hips. Breathe, relax and stay focussed.
This comprehensive Post-Workout Stretch focuses on the calves and hamstrings, glutes, quads and hip flexors, chest, shoulders and triceps.
Rest and Recovery is non-negotiable in the pursuit of peak performance. Hard physical challenges must be met with equally intense recovery.
This Pre-Workout Activation is designed to activate the core and the posterior chain—calves, hamstrings, glutes, upper and lower back.
This gentle cool-down is designed to help you wind down and loosen up after a workout. It's also a great one to practise in the morning.
This 30-Minute Lower Back Pain video is a short version of the 1-hour sequence. We open up the hips and hamstrings and strengthen the core.
Hips And Hamstrings is a great gentle sequence to do after a workout. We stretch the calves, hamstrings, hip flexors, groin, glutes and piriformis.
Rest Day focuses on increasing mobility in the upper body, mobilising the spine, stretching the calves and hamstrings and opening up the hips.
This 15-Minute Body Scan Meditation gives you the opportunity to experience a full savasana before moving back into your day.
1-Hour Lower Back Pain is designed to address the common muscular imbalances experienced by athletes that correlate with lower back pain.
This sequence is designed to keep lower back pain at bay. We release tension in the hips and hamstrings and strengthen the core.
Achy Body is a relaxing sequence that you can do if you're feeling sore from over-training, working hard or exhausting travel commitments.
These are your Flexibility Basics. In this routine, we break down the foundational yoga poses—Child, Downward Dog and Forward Bend.
Back And Shoulder Love is designed to loosen up the neck, shoulders and back—releasing tension to relieve stiffness and alleviate areas of pain.
In Strong Arms, we work the wrists, shoulders, chest and triceps in a Beginner sequence that blends strength, flexibility and mobility.
In this sequence, we break down some basic yoga poses—stretching the hamstrings, opening up the hips and strengthening the core.
In Quads On Fire, we activate the quads and glutes, stabilise the ankles, knees and hips and stretch the hamstrings, groin and hip flexors.
Core Power is designed to strengthen your abs, obliques and lower back. Try to include 2-3 core workouts in your training every week.
In this challenging sequence, we build strength and stability in the hands, wrists, arms, shoulders, chest, upper back and core.
This sequence is designed to strengthen the feet, ankles, knees, quads, glutes and hips. It's also great for opening up the hips.
In this sequence, we train core endurance to maximise power, speed and body control and protect you from lower back pain.
In Flexibility Flow, we move through the classics—Sun Salutation A, Lunge Salute, Sun Salutation B, and finish with a hip-opening sequence.
Depending on the flexibility of your quads and hip flexors, this sequence is either going to be incredibly hard or a walk in the park.
In Hip Openers 3, we flow through progressively deeper poses that stretch the hips from multiple angles. It's a great one to do post-workout.
In Hip Openers 2, we flow through some deeper hip openers, including Low Lunge, Lizard, Half Frog and Reclining Butterfly.
In Sun Salutations, I break down Sun Salutation A—a classic sequence of poses that you will find in many hatha and vinyāsa yoga classes.
Beginner Sidebends stretches muscles throughout the body, focussing especially on the shoulders, obliques and intercostals.
Hip Openers 1 stretches the hips from every angle. Legendary PT Kelly Starrett advises athletes to "Spend as much time in a lunge as you can."
Beginner Twists is one of my favourites. The poses feel amazing and it's great for relieving lower back, upper back, shoulder and neck pain.
In Beginner Stretch, we increase flexibility and mobility in muscles throughout the body and get to know some of the basic yoga postures.
Dissolve Tension is a gentle, restorative sequence that focuses on letting of tension to alleviate pain in the upper and lower back.
This sequence combines dynamic and static poses to loosen up tight hips. It's great for improving suppleness and alleviating back pain.
Total Relaxation is where it's at if you're feeling stiff and achey. We loosen up the calves, hamstrings, hips, back and shoulders.
Pain Killer is designed to release tightness, increase mobility and relieve aches, pains and stiffness throughout the body, naturally.
Be Like Water is designed to loosen up the spine, hips, shoulders and backs of the legs to improve suppleness and fluidity of movement.
Relax The Hips is designed to loosen up the hips and stretch the calves and hamstrings. It's a great one to do after a workout to release tension.
In this Hip Stability sequence, notice how challenging your balance strengthens the hips and core. This is crucial for preventing back pain.
Tip The Balance is a fun balance sequence based around Tree pose. Try to stay motionless in the poses and graceful in your transitions.
Bird Dog strengthens the core—the abs, hips and lower back and is one of the most effective poses for alleviating lower back pain.
Cow pose is a beginner backbend that is great for increasing t-spine mobility and relieving pain in the neck and in between the shoulder blades.
Supple Back is focussed primarily on mobilising the spine. It's a relaxing sequence that you can practice towards the end of the day.
Child's pose is the ultimate restorative, pain-relieving yoga pose. You can take it any time, in your practice, you need to take a break.
Cobra pose is a key backbend that increases spinal mobility, opens up the chest, stretches the abs and can help to improve posture.
Dead Pigeon pose or Figure Four stretches the glutes, piriformis and external hip rotators and can help to alleviate lower back pain.
Downward Dog is the quintessential yoga pose. It's great for stretching the backs of the legs and strengthening the wrists, shoulders and glutes.
Bridge pose improves spinal mobility, opens up the chest and hips, strengthens the posterior chain and relieves knee and back pain.
Half-Reclining Hero pose is a quad stretch that stretches the feet, ankles, knees and hip flexors and can help to alleviate lower back pain.
Half-Twisted Lizard stretches the quads, hip flexors, glutes, groin and chest, improves spinal mobility and alleviates lower back pain.
Happy Baby pose is a restorative hip opener that relaxes the body, quiets the mind and can help to alleviate lower back pain.
High Lunge stretches the ankles, calves, hamstrings and hip flexors, strengthens the hips and can help to alleviate knee and lower back pain.
Knees-To-Chest is essentially Child's pose on your back. It's great for releasing tension at the lower back and neutralising the spine.
Lizard pose is a key hip opener that stretches the hip flexors, hamstrings, glutes and groin and can help to alleviate lower back pain.
Locust pose activates and strengthens the posterior chain—to alleviate lower back, knee and pain in between the shoulder blades.
Low Lunge is a crucial pose for athletes—to stretch the hip flexors, including the psoas. I recommend you practice it after every workout.
Pigeon pose is a key hip opener for athletes that stretches the hip flexors, piriformis and glutes and can help to alleviate lower back pain.
Plank strengthens the abs, obliques, lower back and shoulders and is key for alleviating lower back pain and improving posture.
Puppy pose is a key restorative counterpose for athletes that targets the thoracic spine and releases tension at the lower back.
Reclining Butterfly pose is a restorative hip opener that stretches the groin and adductors and releases tension at the lower back.
In yoga, Reclining Hand-To-Big-Toe pose is the safest calf and hamstring stretch as it takes your lower back out of the equation.
Runners Lunge strengthens the knees, quads, glutes and hips and stretches the ankles, calves, hamstrings, hip flexors and groin.
Side Lunge is a great pose for athletes to stretch the groin, calves and hamstrings, loosen up the hips and increase foot and ankle mobility.
Side Plank strengthens the wrists, shoulders, back, glutes, abs and obliques and can help to alleviate lower back and shoulder pain.
Sphinx pose is a beginner backbend that increases spinal mobility, improves posture and can help to alleviate lower and upper back pain.
Warrior 3 is a challenging balancing pose that trains proprioception, coordination and focus and builds core and hip stability.
Wheel is an advanced backbend that stretches the front of the body and strengthens the posterior chain. Please be careful in this pose.
Wide-Legged Forward Bend stretches the ankles, calves, hamstrings, groin and lower back and can help to alleviate lower back pain.
Wind-Relieving pose is crucial for athletes to release tension at the lower back and gently stretch the hips—especially after a workout.
Yoga Squat is a great hip opener that stretches the groin and glutes and builds strength and flexibility in the feet and ankles.
Reclining Spinal Twist is a key pose for athletes that can help to alleviate lower back pain, neck pain and pain in between the shoulder blades.
Snake pose strengthens the mid back, lower back and glutes and opens up the chest and shoulders. It's a great pose to improve posture.
Thread-The-Needle pose is a beginner twist that increases spinal mobility and can help to alleviate pain in between the shoulder blades.